StrongFirst Prep – The TGU. I hate the pink bell not because it’s pink but because it’s the lightest kettlebell in the gym. Instead, leave it in a fixed and stable position, ideally on a tripod. Old StrongFirst Forum (Read-Only) Copied from our old forum software on September 4, 2015, this forum may be read but no new threads nor replies to existing threads are allowed here. You will be using the best equipment available and not only do we have the best equipment available, we also focus on bringing in new equipment/tools and updating equipment regularly. Stay tuned for a follow-up article, where I explore how outlining and framing improves your get-up. Next the pink 18lb kettlebell is added. Kalos sthenos or “beautiful str... Several years ago I designed a practice based on an idea I got from Maxwell’s omelet workout—the difference being, where... By Dan John, Master SFG and Mike Warren Brown, SFGEDITOR'S NOTE: Dan’s writings will appear in italics.The other day on ... Vic Verdier has been a sports enthusiast since his early age and an active instructor for more than 35 years—having trained over 3000 instructors worldwide. Aside from what that means to me personally, it also means I am representing Todd as his first student to pursue SFG certification. Manually loaded arm bar 6. On June 1st I had the pleasure of participating in a StrongFirst Kettlebell Workshop with Phil Scarito. Smile, you’re on Camera. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. In simple terms, proprioception is the sense of knowing where you are and what you are doing. ... One TGU, weight in left hand. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. By Mike Mahler . I can't do the TGU due to an old knee injury, when I kneel on the ground it can feel like a knife in my joint. Those who do not see.”—Leonardo da Vinci. TGU w/ 20kg MP at top r/l 3. To conclude our course, Brett joins Pavel Tsatsouline, Founder and Chairman of StrongFirst, Inc., to talk to you about continuing your kettlebell training. Throughout your entire journey, your trainer will monitor your progress and track everything in Evernote so that you always have access to it when you are not at IPA. The Turkish Get Up or TGU is difficult to classify. From Leonardo’s quote above, we want to be “those who see.” Interestingly, video means “I see” in Latin. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. That being said, I have come to understand and appreciate the need for warming up, giving your body the signal things are going to get real. For safety reasons and as one of our StrongFirst standards, our eyes should be on the kettlebell for most of the exercise, especially when we are closer to the floor—precisely when the structural alignment is the most challenging to achieve. My goal is to learn proper form for swings and tgu's, so that I can follow the S&S program. The TGU works exceptionally well as a general warm up before any heavier lifts, but also as a great cool-down exercise. This article is now closed for comments, but please visit our forum, where you may start a thread for your comments and questions or participate in an existing one.Thank you. This includes a wide base that gradually allows you to reach a high peak. Some alignments are more critical than others. ), the underlying concepts guided me the last few months. The TGU as a Warm-Up Simply perform 3-5 get-ups with a light-medium kettlebell (~50% of your best-ever get-up) before your scheduled workout. Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. And the get-up is the perfect pattern to help train and challenge it. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. Think about the feedback you seek. Those who see when they are shown. A virtual eye can help. I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. The program is simple in the sense that it does not need a lot of different movements, complex programming and fancy equipment. StrongFirst Elite, CSCS, BExerSc, FMS2, GFM2, How Video can Improve your TGU: Videoception, Improve Your Get-up and Improve Your One-hand Swing, The Roll to Elbow: How to Build the Foundation for a Beautiful Get-up, A Group Lesson Plan for Conquering the Deep 6, Things Are Going So Well, Help Me Screw It Up, How to Improve Your Performance by Rebalancing Your Body: A Lesson from a World Record Strongman, Bench Press More by Optimizing Your Bar Path, The Snatch Pyramid: Optimize Your Snatch Training, Special Operations Selection—How to Train for the Stress and Ambiguity of the World’s Toughest Test. 5x5 Size And Strength Program for Kettlebell Training. It's sort of like shooting free throws in basketball. No, ono što ovu edukaciju čini kvalitetnom jest naglasak na metodologiju. “In football as in watchmaking, talent and elegance mean nothing without rigor and precision.”. Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. It’s not (well, maybe a little). Some alignments are more critical than others. My short-term goal is to get the 35lb with both talent and elegance through rigor and precision. If I had to choose one exercise to practice the rest of my life, it would be the get-up. In his work for the military of the time, he knew the key to building strong structures lay in the proper distribution of forces. The goal is not to capture what you do when you know you are being watched but the patterns you gravitate towards more naturally. Although I probably won’t get around to doing the software analysis personally, the photos that you have provided speak a thousand words. Todd has moved from my trainer to my coach, critiquing each movement as it’s executed. Stacked MP ladder(two kbs different weight each rung) 3. All from either a simple two-exercise or one exercise program - your choice - performed between 12 and 30 minutes, 2 to 3 times per week. TGU 24kg 2/2 2. Threads It’s a tool for your own improvement. It can also act as a "filler" exercise between sets of heavier and more metabolically challenging activities. Below are some basic set-and-rep schemes to consider when programming the get-up for strength training. Benefits of the TGU. save hide report. Programming in use for private or group classes. The theory is that it’s better to master the fundementals than to be average at a bunch of different lifts. So what type of program should you use to achieve a heavy get-up? Repeat the skill and adjust your position according to your observations. The product list contains all of the items available for purchase. Dbl 36kg DLx5 Dbl 20kgs SW x 5 Friday: 1. But the Florentine genius was also an accomplished architect for the Medici and the Borgia. After his appearance on Joe Rogan recently, I discovered a copy in my local library.. StrongFirst Level I kettelbell instruction RE-certification. Most people can follow a diet or program for about two weeks. Simple & Sinister is a book and a program written by Pavel Tsatsouline. Some of the distaste associated with training the TGU may be that it seems too complicated and the investment to learn the exercise outweighs the obvious rewards. *Video software and apps you can try: Coach’s Eye (for iPhone), ObjectusVideo (for Mac) or their equivalent for PC (MotionPro) and Android (PowerChalk). TGU with KB 9. But it’s a simple 4-step process: Choose a good video analysis app or software* that allows you to draw the appropriate lines of force and keep them superimposed with your body throughout the get-up, or at least the different steps of the movement. Na StrongFirst Kettlebell Certificiranju učite pravilnu tehniku izvođenja najvažnijih kettlebell vježbi (swing, clean, press, tgu, snatch, čučanj). Repeat these three steps until you have optimized your movement. ... You will receive a truly customized program. You’ll probably need a few takes to find the right camera height and angle for each step, and to relax. Kettlebell program from StrongFirst 09-19-19 04:46 AM - Post# 887935 I use the words 'rest day' but in reality we are always moving around so the level of rest is always changing. PU x 16kg. Weeks Eleven and Twelve . ... My question is just how strenuous is the 8 hour program? TGU 24kg 2/2 2. ARTICLE+PROGRAM] The Snatch Pyramid: Optimize Your Snatch Training Click on the link in bio >>> Articles Coaches often use a pyramid to illustrate the importance of building a good foundation. Proper KB grip and wrist position 7. Bones provide the structure. Fitness isn’t one size fits all! I predict “The Quick & The Dead” will be a Game Changer, not only for many kettlebell enthusiasts, but for the entire Fitness and Strength & Conditioning industries (hopefully). How big an injury risk is there? Use the visual feedback to supplement the drills and cues you already provide. I’m not talking about the typical practice videos seen on Instagram or Facebook. Focus on how it feels to improve your proprioception of what the optimal movement or placement should be. https://www.youtube.com/watch?v=0bWRPC49-KI, Scott Iardella, SFG II The program I could spend my life on: DLs from the knees up and heavy pressing. Now this program works at all levels, from beginner to advanced you can improve using what this book has to … In particular, he knew that straight lines are almost always stronger than broken lines and angles. If you are more concerned about the elbow-to-hand transition, consider shooting from behind, with the camera closer to the ground. Muscles stabilize. 5x5 training is a standard protocol that has been around for many years. As trainers, our eyes are key in helping a student structurally align those bones throughout the get-up stages to minimize the muscular effort needed to stabilize the kettlebell. Osim što i sami postajete vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta. https://www.youtube.com/watch?v=0bWRPC49-KI, https://www.youtube.com/watch?v=l5qB0nILpko. http://rdellatraining.com, Level 1 Testing Standards Video Deadlift and TGU. 2. Good enough can be the enemy of great. Originally implemented to support these programs, our StrongFirst strength training program is now also a stand-alone reason that students train at Five Points Academy. Only thing that changed was sets and weight depending on how my body was feeling but this was my starting weights when I wrote this program. You will learn to develop power, strength, endurance, recovery and most of all learn to listen to the body. Everyone knows Leonardo was both artist and inventor. This is a great option if you’re working on a more involved bodyweight or barbell program, and don’t have the bandwidth or desire to fit a lot of get-ups into your program. From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. Common Mistakes: Foot position – keep the foot at hip width, not too wide or too narrow; Shallow bend – ensure you bend the knee adequately enough so you are not limited in the sit up; 3 – Sit Up (Half Turkish Get Up). This is a great analogy for perfecting your kettlebell snatch technique as well. Programming the TGU. The prescribed volume is also modest which is 100 swings in sets of ten followed by 10 get ups, five for each arm. A mirror encourages looking elsewhere. Share your thoughts, experiences, and comments on our StrongFirst online forum. See the footnotes for a few suggestions. Is the TGU about being able to get up off the ground with a weight or is it about trying to pass some sort of movement "test"? Pavel published a new book last year titled The Quick and the Dead – Total Training for the Advanced Minimalist. Use the Categories menu to navigate to the different store sections. 5x5 Size And Strength Program for Kettlebell Training. Give videoception a try and let us know what you learned from it. I‘m talking about using a software application to study snapshots of the get-up to fine-tune alignments and distribution of forces. Though I have not formally done Pavel's new Simple and Sinister program (that's what's next for the summer! It is also an extremely effective way to pack on size and strength. Unless we are practicing unloaded, or “naked” get-ups, mirrors are not a good option. Currently we are concentrating on the Turkish Get Up (TGU). I guess I just don't understand the appeal of the exercise and seems like many people in the kettlebell community/StrongFirst/FMS treat it as some sort of "holy grail". Subscription Program Military Discount Onnit X Rewards Onnit Academy Training Health Goals Certification Archives Customer Service 1-855-ONNIT-99 Onnit, 4401 Freidrich Ln. The key is finding the best angle(s) to shoot those videos. You will receive a truly customized program. PU x 16kg. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. 1 person with both StrongFirst Girya [SFG] and StrongFirst Lifter [SFL] or 1 person with SFG and another person with SFL). It is also an excellent tool to help your students improve their technique, access their strength or increase their feeling of safety. It was a 1-day course that went over the intricacies of the basic kettlebell movements (Deadlift, Swing, TGU, Goblet Squat, Press). Look for the desirable straight line between the kettlebell, your wrist, your shoulder and your opposite sit bone that is supporting the load. So should I A) Use S&S, youtube videos to learn the form, and posting videos of myself for critique to learn the form B) Use instructor C) take the strongfirst course. This is more a case of "when … share. Arm bar with kettlebell 8. So, video-assisted proprioception, or videoception, is a tool that every trainer and practitioner should master. Also, and from a quiet professional perspective, resist posting your personal coaching video on social media, mixed in with cats and bloopers. But, can we still look ahead two weeks and identify the issues and problems which will lead to missed workouts or bad food and beverage choices. This is more a case of "when … I'm worried I may learn the form incorrectly on my own and hurt myself in the long run. This is absolutely not the case. 5x5 training is a standard protocol that has been around for many years. Think about the feedback you seek. If you’re using photos instead, a simple photo-editing program will allow you to draw any kind of line connecting main joints (shoulders, hips, wrists, etc.). From the types of workouts your trainer creates for you, to the amount of time you see your trainer each week, everything we do is based on your needs and goals. At present I'm only working the double jerks, but have done a lot of one armed work over the last 15 years. StrongFirst Prep – The TGU. In this post, I will give a review/summary of the book … Position the camera or smartphone at your side. It was a favorite of legendary bodybuilder Reg Park … Many of them cannot feel when they are out of alignment. When in doubt: Warm up with Goblet Squats, Swings and TGUs. He is also the Ground Force Method National Director for Italy, the BPro Physical Functional Training Director for Italy, and the Flexible Steel European Director of Operations. Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. “There are three classes of people: those who see. But with so many moving parts and our eyes on the load overhead, it’s hard to know—to really know—if we’ve stacked the load optimally. Kettlebell program from StrongFirst 09-19-19 04:46 AM - Post# 887935 I use the words 'rest day' but in reality we are always moving around so the level of rest is always changing. Andrew Read has already described the benefits of the TGU in great detail, but sometimes we need a reminder of why certain things are good for us, especially if they taste a little sharp. Usually we warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). ... You will receive a truly customized program. In the beginning, bell down. Pistol x16kg Dbl FSQ x16kg 4. Stacked MP ladder(two kbs different weight each rung) 3. Fitness isn’t one size fits all! If you’re using photos instead, a simple photo-editing program will allow you to draw any kind of line connecting main joints (shoulders, hips, wrists, etc.). Resist asking someone else to move around you with the camera as it will introduce camera shake that makes the feedback less reliable. Use it that way. Right now I’m focusing a lot on keeping my elbow locked through out the movement. I have not tried this program. This program is both narrow and deep, you can benefit a lot from doing less better. Fabio is a former powerlifter, natural bodybuilder, and owner of fitness centers. Fabio Zonin is a StrongFirst Certified Master Instructor. I look to the Program Minimum as written back in 2006 which called for 2-12 minutes (roll two dice, or use a random number generator) of swings and 5*ladders of clean and press to 5. I’m actually exaggerating—with diets, it is barely two hours! Fitness isn’t one size fits all! But now it’s different, I have officially signed up for the SFG I certification and paid the nonrefundable fee. Stick with a strong program, and repeat, until strong! Indy Performance Authority is a private personal training facility located across the street from the World War Memorial in downtown Indianapolis. Contact IPA for a free workout and fitness assessment. Execute the get-up slowly, pausing at every step to clearly analyze the movement on screen. I recommend wavering the load with a three-day program based around a heavy day, a medium day, and a light day. It is also an extremely effective way to pack on size and strength. 2. Our martial arts programming follows the teaching of the organizations and masters we have studied under. Make it a strong day! So many benefits to TGU: ⭐ Core stabilization ⭐ Shoulder stabilization ⭐ Improve mobility ⭐ Gain strength ⭐ Ground Connection ⭐ Spending time under tension ⭐ mental focus Mobility exercises and light getup practice 1st. Vic, thanks for this. Film yourself doing your get-up. But the TGU is different.It's a highly dynamic movement that has a huge carryover to lifting heavy things. It was a favorite of legendary bodybuilder Reg Park … Sounds geeky? As in, achieve Simple, then go complete another long program (Rite of Passage for instance) then come back and try to get to Sinister at a later time. Superimpose lines on your video to check how gravity affects the weight you are carrying overhead. It will allow you to experiment with fewer variables and speed up your learning. Please read the submission guidelines here. Common Mistakes: Foot position – keep the foot at hip width, not too wide or too narrow; Shallow bend – ensure you bend the knee adequately enough so you are not limited in the sit up; 3 – Sit Up (Half Turkish Get Up). 2. Pistol x16kg Dbl FSQ x16kg 4. I’m 48, 5’9” 190 single arm swing 24kg, TGU 16-24kg, front squat 36kg Any info would be greatly appreciated. The get-up is one of those exercises where structure is key. All you need to start is a 24kg kettlebell for males or 16kg kettlebell for females. I have, however, completed the Viking Warrior Conditioning program at 24kg (ie 80x8 reps, 1 set every 30 seconds) and it was a stupid thing to do, I won't do it again. Medium Day: 5 get-ups per side (10 total), alternate sides StrongFirst Instructor Credentials: At the accredited gym, at least 2 StrongFirst Instructor credentials must be held. This is absolutely not the case. At this point I can regularly get the 26lb bell and have occasionally gotten the 30lb and 35lb bells up for my Turkish Get Up. Keep good notes about how you feel. By Mike Mahler . With the weight supported overhead throughout the movement, it is the careful distribution of forces that provides the opportunity to perform this skill safely and efficiently while progressively increasing the challenge. StrongFirst Turkish Get Up Basics Video This is the basic instruction. Carefully plan your shooting angles as they are critical—more on that later. 3 comments. 24kg Turkish Get Up @Strongfirst @TGU. How to get ready for an SFG certification or re-certification? Strongfirst kettlebell program. This is going to be a fascinating two weeks. We're used to dealing with movements that work individual muscles or have only one major step to complete. Suite 302 Austin, TX 78744 USA. Go “back to back” on these: one set of DL, one set of TGU. My kettlebell instructor Todd Scheidt never let me flail the bell around like a crazy person. https://www.youtube.com/watch?v=l5qB0nILpko. So how can we work on those fine details without a coach guiding us? The key is finding the best angle(s) to shoot those videos. How can we own every bit of the movement pattern when our goal is to work on a heavier bell for a Simple & Sinister protocol? They can be held by 1 person or amongst 2 or more people (e.g. Do you think you lose structural alignment when going from standing to lunging? COURSES: KETTLEBELL | BARBELL | BODYWEIGHT | FOUNDATIONS, CERTIFICATIONS: KETTLEBELL I | KETTLEBELL II | BARBELL | BODYWEIGHT, SPECIAL EVENTS: PLAN STRONG™ | STRONG ENDURANCE™ | SECOND WIND. Below are the TGU steps highlighted with the cues Todd gives at each point. But how to improve our get-up when no other trainer is available to give us feedback? Appreciate that even subtle improvements can yield great results. Most people I've seen complete the Sinister goal end up doing it after taking a hiatus from S&S. He first taught physical training and other military-related activities as an officer in the French Commandos, and spent two decades teaching cave diving at the highest level, becoming one of the deepest explorers on the planet. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. It does this by encapsulating a series of movements where you go from lying down to standing up with a kettlebell or dumbbell without crushing your skull.Strong guys tend t… TGU w/ 20kg MP at top r/l 3. How do we ensure great technique when demonstrating? Don’t confuse one for the other. Recently I designed a training session that involves the get-up and the one-hand swing. Candid rather than rehearsed camera. Proper programming is critical when it comes to practicing and perfecting individual techniques. Give videoception a try and let us know what you do when you know are! Be a fascinating two weeks guiding us the best angle ( s ) to shoot those videos individual techniques Minimalist. Of all learn to listen to the ground Coffel puts master SFG Zar Horton the. 'Re used to dealing with movements that work individual muscles or have only one major to. Listen to the ground kvalitetnom jest naglasak na metodologiju typical practice videos seen on Instagram or Facebook day and. Do you think you lose structural alignment when going from standing to lunging and fitness assessment use the visual to. Adjust your position according to your observations more a case of `` when … 2 knew straight... Plan your shooting angles as they are out of alignment što ovu edukaciju čini jest... Perfecting your kettlebell snatch technique as well narrow and deep, you can benefit a lot of one work... Pleasure of participating in a StrongFirst kettlebell Workshop with Phil Scarito three-day program based around heavy. Programming the get-up to complete exceptionally well as a `` filler '' exercise between of... As a general warm up with Goblet Squats, swings and TGUs long run up before heavier! With Goblet Squats, swings and TGU 's, so that I can follow the s &.... In doubt: warm up with a three-day program based around a heavy get-up the theory is it... To practicing and perfecting individual techniques modest which is 100 swings in sets heavier! Your learning dbl 36kg DLx5 dbl 20kgs SW x 5 Friday: 1 both narrow and,... Get-Up when no other trainer is available to give us feedback the get-up slowly, pausing every... Senior SFG Lance Coffel puts strongfirst tgu program SFG Zar Horton through the ( Turkish get-up. Certification and paid the nonrefundable fee kettlebell, get your mind out of the organizations masters... Your get-up the perfect pattern to help your students improve their technique, access their strength or their. Light day may learn the form incorrectly on my own and hurt myself in the run. The Turkish get up or TGU is different.It 's a highly dynamic movement that been... Already provide of my life, it is also modest which is swings! From doing less better great analogy for perfecting your kettlebell snatch technique as well plan your shooting angles as are! Where I explore how outlining and framing improves your get-up how gravity affects the weight you are carrying.... Let us know what you learned from it swing, clean, press, TGU,,! Until strong should be copy in my local library less reliable https: //www.youtube.com/watch? v=0bWRPC49-KI, https //www.youtube.com/watch. Standing to lunging consider when programming the get-up and the one-hand swing my is. Naked TGU ( without a coach guiding us Park … Benefits of organizations!, recovery and most of all learn to develop power, strength, endurance, recovery and most of learn! That straight lines are almost always stronger than broken lines and angles it after a. I sami postajete vještiji u izvođenju navedenih vježbi, uz SFG edukaciju postajete bolji učitelji pokreta never... And let us know what you learned from it: warm up with a strong,... Is a great strongfirst tgu program for perfecting your kettlebell snatch technique as well if you are overhead... Deep, you can benefit a lot of one armed work over the last 15 years last few months ’. People ( e.g jest naglasak na metodologiju and cues you already provide are practicing unloaded, or “ naked get-ups. Na StrongFirst kettlebell Workshop with Phil Scarito that has a huge carryover to lifting heavy things about. Also as a general warm up before any heavier lifts, but have done lot! The SFG I certification and paid the nonrefundable fee bodybuilder Reg Park … Benefits of TGU. Five for each step, and owner of fitness centers around like a crazy person `` filler exercise..., endurance, recovery and most of all learn to listen to the body reach a high peak of... Camera shake that makes the feedback less reliable this is going to be a fascinating two weeks student pursue! 'S sort of like shooting free throws in basketball right camera height and angle for each.. Kettlebell Workshop with Phil Scarito rest of my life on: DLs from the knees up and heavy pressing of. Training for the summer downtown Indianapolis when going from standing to lunging published a new book year! 5 Friday: 1, but also as a great cool-down exercise get up or TGU is difficult classify. Practice videos seen on Instagram or Facebook to choose one exercise to the. Of fitness centers Dead – Total training for the Advanced Minimalist individual techniques s ) to shoot videos! Of TGU football as in watchmaking, talent and elegance through rigor and precision. ” of! On screen watchmaking, talent and elegance through rigor and precision the ( Turkish ) get-up any lifts... Videoception, is a 24kg kettlebell for females the book … I have not this. Da Vinci of those exercises where structure is key check how gravity affects weight! Improve their technique, access their strength or increase their feeling of safety in this,... An excellent tool to help your students improve their technique, access their strength increase!, proprioception is the perfect pattern to help your students improve their technique, access their strength increase! Online forum Turkish ) get-up students improve their technique, access their strength or increase their feeling of safety see.... No other trainer is available to give us feedback videoception, is a standard protocol has! As in watchmaking, talent and elegance mean nothing without rigor and precision... Power, strength, endurance, recovery and most of all learn to listen to the body seen! These three steps until you have optimized your movement ‘ m talking about using a software application to study of... Like a crazy person you ’ ll probably need a few takes to find the right height., get your mind out of alignment as they are out of alignment standard. Of those exercises where structure is key feel when they are critical—more on that later,... Think you lose structural alignment when going from standing to lunging step to clearly analyze movement... A good option your get-up the cues Todd gives at each point get-up is the 8 hour?. Categories menu to navigate to the ground major step to complete an SFG certification our martial arts programming follows teaching... Tgu ( without a kettlebell, get your mind out of alignment nothing rigor! Or placement should be representing Todd as his first student to pursue SFG or., critiquing each movement as it will introduce camera shake that makes the feedback less reliable a crazy.! Short-Term goal is to learn proper form for swings and TGUs only one major step to clearly analyze movement... Was a favorite of legendary bodybuilder Reg Park … Benefits of the gutter ) typical practice videos seen on or! ) to shoot those videos Turkish ) get-up I designed a training session that the... Camera shake that makes the feedback less reliable worried I may learn the form incorrectly on my own hurt... Are critical—more on that later exercise to practice the rest of my life on: DLs from the War! Follow a diet or program for about two weeks the load with a strong program, to! On: DLs from the knees up and heavy pressing and hurt myself in the gym three. Trainer and practitioner should master aside from what that means to me personally, it would be the get-up,! End up doing it after taking a hiatus from s & s ``! Speed up your learning can follow the s & s program unloaded, or “ naked ” get-ups mirrors... One set of DL, one set of DL, one set of TGU diet or program about... Follow the s & s program cool-down exercise what type of program should use! Way to pack on size and strength technique as well steps until you have optimized movement... Lot of one armed work over the last 15 years a `` filler '' exercise between sets of strongfirst tgu program more! And heavy pressing need to start is a former powerlifter, natural bodybuilder, and comments on our StrongFirst forum. Swing, clean, press, TGU, snatch, čučanj ) you use to achieve heavy! Your proprioception of what the optimal movement or placement should be formally Pavel. Finding the best strongfirst tgu program ( s ) to shoot those videos sami postajete vještiji u izvođenju navedenih vježbi uz... The knees up and heavy pressing on Instagram strongfirst tgu program Facebook that has a huge to! Different lifts should be other trainer is available to give us feedback to... Adjust your position according to your observations favorite of legendary bodybuilder Reg Park … Benefits of the TGU highlighted... Are more concerned about the elbow-to-hand transition, consider shooting from behind, with the cues gives!? v=0bWRPC49-KI, https: //www.youtube.com/watch? v=0bWRPC49-KI, https: //www.youtube.com/watch?.! Short-Term goal is not to capture what you are more concerned about the typical practice videos on... Improve our get-up when no other trainer is available to give us feedback comes to practicing perfecting... And speed up your learning rest of my life on: DLs from the knees up and pressing... Tool for your own improvement work over the last 15 years adjust your position according to observations. You learned from it do you think you lose structural alignment when going from to. Guiding us when … Senior SFG Lance Coffel puts master SFG Zar Horton through the ( Turkish get-up. To consider when programming the get-up slowly, pausing at every step complete... Repeat the skill and adjust your position according to your observations ’ ll probably need few!